3 x 5
Sets across, heavier than last week. Use a double-overhand grip and a load that you could perform comfortably for 6 reps. Touch-and-go is okay, but aim to do these unbelted if you can.
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Week 4 of 6
30 Minutes for Quality:
1:00 Plank (rings or forearms)
20e Single-Arm Kettlebell Swings (light-medium)
100 Alternating Foot Steps or 200 Single-Unders
10 Slam Balls (light-medium)
Rotate through the movements at a low-intensity/aerobic pace. If you wear a heart rate monitoring device, then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace.
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Erica M. puts up a big 163 lb PR at Next Level Weightlifting Club
This Weekend: CFSBK at the Brooklyn Barbell Open
Coach Frank and several lifters from our Next Level Weightlifting Club will be at Brooklyn Barbell Club on Saturday and Sunday for the USA Weightlifting Brooklyn Barbell Open. Here’s when Frank’s lifters are competing and what they’re aiming to achieve:
Elena Schorr lifts on Saturday at 10:00am:
- Best lifts include a 132 lb Snatch and a 170 lb Clean and Jerk.
- Her best competition lifts are 52kg (114lbs) Snatch and 74 kg (163 lb) Clean and Jerk.
- Elena’s goal is to improve on her competition lifts.
Basha Margulies lifts on Saturday at 3:00pm:
- Best lifts include a 48 kg (105 lb) Snatch and a 60kg (132 lb) Clean and Jerk.
- Her best competition lifts are 45 kg (99 lb) Snatch and 56 kg (123 lb) Clean and Jerk.
- Basha’s goals are a 47 kg (103 lb) Snatch and a 60 kg (132 lb) Clean and Jerk.
Erika Minerowicz lifts on Sunday at 11:30am:
- Best lifts include a 163 lb Snatch and 200 lb Clean and Jerk.
- This is Erika’s first meet! Her goal is to make lifts and have a strong first showing.
Head up to Williamsburg to support our lifters! You can learn more about Next Level Weightlifting Club at CFSBK, which meets Monday, Wednesday, and Friday nights, over at the NLWC program page.
More Weekend Happenings
We have an action-packed weekend ahead here at your favorite gym! Here’s more stuff to know
- We are hosting a potluck at Prospect Park TOMORROW (Saturday) from 2 to 4pm. We would love to see you there with your families, friends, and a few snacks or dishes to pass around and share! Details can be found on the event page.
- Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. We’re bringing the Wim Hof Method folks back for a workshop tomorrow afternoon, and there are still spots available!
- 11am Active Recovery is cancelled this Saturday, August 17th and Sunday, August 18th.
Fixing Patellar Tendinitis for Weightlifters Catalyst Athletics
Exercise for Persistent Pain Population Barbell Medicine
Good luck at the meet everyone!
I’ve gotten to know Basha and Erika over the past few months in NLWC and they are beasts! Good luck all!
Speaking of NLWC, I’m staying away a little longer to give my hip and shoulder time to chill out a bit more. I saw KHarpz this morning after class. I was pleasantly surprised to find that the diagnosis was not overtraining, just maybe an excess of pulling from the floor and not enough carrying in the balance. After my rest period I plan on doing Frankie’s class only once a week while we work on getting my calf muscles longer and my hips pointed in the same direction 😛
For 7 AM class:
Deadlifts at 145. This is a humblingly light weight but I listened to KHarpz who told me to go at 70% of the last weight I did without pain, even though it’s fewer reps this time than that time. Even in warmups I noticed that putting the bar down abruptly was uncomfortable, so I ended up taking this pretty much at an X-0-2-1 tempo (right? explode up, no pause, 2 seconds down, 1 second pause between reps?) so that I could set the bar down gently each time. This turned out to make a light weight quite challenging, which is great!
NFT work was fun. Swapped in assault bike for jump rope and situps for KB swings.
Yo Cam: I saw your note on the accomplishments board. 232.5×2 squat is awesome! And to answer your question of “Where is everybody?” my answer, at least, is “rehabbing”!